Tuesday, July 18, 2017

Rule 10-Never say “I can’t”

Never say that you can’t do something, or that something seems impossible, or that something can’t be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds. We are each the masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible.

Master yourself and become the king of the world around you.

Crossfit is a journey, we are constantly learning and improving!



Split Jerk


150 Wall Balls 20/14#

*12 Minute Time Cap

Coach’s Tip: Benchmark workout today. Be sure to break up wall balls into manageable sets that you can keep moving through. A good recommendation for many is 10 sets of 15 or 15 sets of 10. The key is to minimize rest between sets so don’t be afraid to go to sets of 5 or 3 as the workout progresses- as long as you are not resting a long time between those sets. If you want to be counted as Rx you must be on the center wall, then there is no question if you hit the wall or not. Remember the “corner shot” does not count 😉



2 Minute Couch Stretch Each Leg


Cates 745
Amanda 756
Josh C 1111
Big Ben 919
Jeff W 930
Ryan H 955
SHAQ 817
Christy H 130 Reps
Toph 616
Beth 811
Sully 1012
Mandy 130 Reps
Bill H 718
Nate 959
Max L 635
Josh P 811
Kyle 915
Bill F. 620
Kirk 640
Aimee 141 Reps
Sarah 1026
Joseph 806
DP 931
Natalie 1009
Kate 1042
Alan 1210


Tammi 135 Reps
Scott 1150
Randi 1157
Tonya 1114
Mark S 123 Reps
James 1147
Angie 1135
Carol 1112
Noah 100
Ellie 1052
Kelli 1010
Jess 1146
Amber Alt.
Portia Alt.
Katie Alt.
John A 1043
Bob 720
Mick 708
Chris 809
Don 920
Lisa 1153
Denise 1205
Beth 1229
Susie 1025
Dave 1222
Ren 755
Brian 900 Welcome!
Natalie 1220
Robin 1154



“Partner WOD”

1 Mile Run (Alternate every 200 Meters)

150 Wall Balls 20/14#

1 Mile Run (Alternate every 200 Meters)


*1 Person working at a time, split up reps on wall balls however you want.


Core Down

 3 Rounds:

10 GHD Sit Ups

30 Second Plank


Jon/Brett 1840
Kevin/GLord 2104
Val/Meg 2323
Nicholl/KDawg 2118
Joe/Erika 1859
Brad/Carrie 2258
Longs 2425
Bob/kannon 2052

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